Chokeberry (aronia) nutrition facts
Do you wish to have robust health! Chokeberry or aronia have it all! The humble shrub from its wild natural habitat has recently grabbed the attention of fitness lovers and food scientists alike for their exceptional nutritive value of these tiny fruits. Botanically, the berry belongs to the rosaceae family of the genus aronia.
Scientific name: Aronia melanocarpa.
At least two species of chokeberries are cultivated widely: black and red. The plant bears numerous small, about 1 cm size fruits with relatively thick, pigmented skin. Red berries are sweeter in taste than black berries; the latter are slightly bitter in taste; however, black and blue color berries are rather rich inanthocyanin anti-oxidants.
Health benefits of chokeberry
- Chokeberries are low in calories and fats but are rich source of vitamins, minerals, antioxidants, and dietary fiber.
- The oxygen radical absorbency capacity or ORAC (measurement of antioxidant strength of food items) demonstrates chokeberry with one of the highest values yet recorded -16,062 micro moles of Trolox Equivalents (TE) per 100 g.
- Black color berries consists significantly high amounts of phenolic flavonoid phyto-chemicals calledanthocyanins. Total anthocyanin content is 1480 mg per 100 g of fresh berries, and proanthocyanidin concentration is 664 mg per 100 g (Wu et al. 2004, 2006). Scientific studies have shown that consumption of berries on regular basis offers potential health benefits against cancer, aging and neurological diseases, inflammation, diabetes, and bacterial infections. (- By Dr. Paul Gross, 2007-07-09).
- Laboratory analyses of anthocyanins in chokeberries have identified the following individual chemicals:cyanidin-3-galactoside, quercetin, peonidin, delphinidin, petunidin, epicatechin, caffeic acid, pelargonidin and malvidin. These flavonoid poly-phenolic antioxidants have proven health benefits through scavenging dangerous oxygen free radicals from the body.
- Cancer research on anthocyanins where in black chokeberry preparations were first used to inhibit chemically induced cancer in the rat esophagus was found to reduce the severity of the disease by 30-60% and of the colon by up to 80%. Effective at both the initiation and promotion/progression stages of tumor development, these berries are a practical research tool and hold a promising therapeutic source, since they contain highest amount of anthocyanins among native North American berries [J. Agric. Food Chem. 50 (12): 3495–500].
- They are also rich in flavonoid anti-oxidants such as carotenes, luteins and zeaxanthins. Zeaxanthinhas photo-filtering effects on UV rays and thus protects eyes from age related macular disease in the elderly (ARMD).
- They are also good source of many antioxidant vitamins like vitamin-C, vitamin A, vitamin E, beta-carotene and folate and minerals like potassium, iron and manganese. 100 g of fresh berries provide about 35% of daily-recommended levels of vitamin C.
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 47 Kcal | 2.5% |
| Carbohydrates | 9.6 g | 7% |
| Protein | 1.4 g | 2.5% |
| Total Fat | 0.5 g | 2% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 5.3 g | 14% |
| Vitamins | ||
| Folates | 25 mcg | 6% |
| Vitamin A | 214 IU | 7% |
| Vitamin C | 21 mg | 35% |
| Vitamin E | 1.17 mg | 8% |
| Vitamin K | 19.8 mcg | 17% |
| Electrolytes | ||
| Sodium | 1 mg | 0% |
| Potassium | 162 mg | 3% |
| Minerals | ||
| Calcium | 30 mg | 3% |
| Iron | 0.62 mg | 8% |
| Magnesium | 20 mg | 5% |
| Manganese | 0.646 mg | 32% |
| Zinc | 0.53 mg | 5% |
| Zinc | ||
| Phyto-nutrients | ||
| Carotene-α | 0 mcg | -- |
| Carotene-ß | 128 mcg | -- |
| Lutein-zeaxanthin | 118 mcg | -- |
Selection and storage
In the wild, chokeberries usually are picked up from their natural habitat and eaten directly after simple washing. While purchasing from the stores, choose berries that feature uniform surface and color. Remove any wet, mottled berries, as they tend to spread the mold to other ones.
Berries can be stored in the refrigerator for about a week. Wash them in cold water just prior to use to keep their texture intact.
Berries can be stored in the refrigerator for about a week. Wash them in cold water just prior to use to keep their texture intact.
Preparation and serving methods
Chokeberries in their natural form feature very thin whitish waxy coat on them, as you see in other berries like grapes, blueberries....etc. Red berries are sweeter than black variety; however, the latter have high levels of pigment anti-oxidants.
To wash, gently swish them in a bowl of cold water for few minutes. Then mop dry using soft cloth, taking care not to injure them. This method also brings them back to normal temperature and enhances their taste and flavor.
- Chokeberries are great addition to ice cream tops, and fruit salads.
- They are also used in juice, cakes, muffins, tarts, baby foods, and pies.
- Chokeberry syrup has been used in variety of recipes.
Safety profile
Chokeberry contains oxalic acid, a naturally occurring substance found in some fruits and vegetables, which may crystallize as oxalate stones in the urinary tract in some people. It is therefore, in individuals with known history of oxalate urinary tract stones may not have to eat too much of these fruits and, vegetables especially belonging to the brassica family. Adequate water intake is advised in these individuals to maintain normal urine output. Oxalic acid also interferes with the absorption of minerals like calcium and magnesium.
1 comment:
Can link to my blog for nutritional facts of food at grocery stores. http://healthygrocery.blogspot.com
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